Nervous System Regulating Activities
This activity involves breathing in through your nose and out through your mouth.
What is deep breathing?
The "D" in D.E.A.R.M.A.N stands for.
In the Window of Tolerance, this state of arousal means that you're feeling "frozen" and detached from others.
What is hypoarousal?
What are the body's different responses to danger?
Fight, flight, or freeze
This type of regulation involves regulating your emotions with the help of someone else.
What is co-regulation?
This activity involves relaxing any tense muscles in your body.
What is progressive muscle relaxation?
The "E" in D.E.A.R.M.A.N stands for.
What is express?
In the Window of Tolerance, this state of arousal means that you've become upset/angry.
What is hyperarousal?
What is the name of the red zone on the Polyvagal chart?
What is the sympathetic (FFF) zone?
This type of regulation involves regulating your emotions on your own.
What is self-regulation?
This activity is named after a 4-point shape and involves deep breathing.
The "A" in D.E.A.R.M.A.N stands for.
What is assert?
In the middle window of tolerance, you feel...
What is...relaxed, regulated, or calm?
What is the name of the green zone on the Polyvagal chart?
What is the ventral vagal (social engagement) zone?
Boundaries are important to set in co-regulation. This type of boundary involves setting limits on your physical space/body.
What is a physical boundary?
This physical activity involves stretching and is usually performed on a mat.
What is yoga?
The "R" in D.E.A.R.M.A.N stands for.
What is reinforce?
These emotional states shrink your window of tolerance.
What is being stressed, feeling anxious, feeling rejected, or being triggered?
What is the name of the blue zone on the Polyvagal chart?
What is the dorsal vagal (freeze) zone?
This type of boundary protects your feelings.
What is an emotional boundary?
This activity involves picturing a nature/comforting scene.
What is visualization?
What does the "M.A.N" in D.E.A.R.M.A.N stand for.
What is mindfulness, appear confident, negotiate.
These exercises/coping skills expand your window of tolerance.
What is practicing mindfulness, positive self-talk, deep breathing, grounding exercises, or physical movement (ex. yoga)?
What are the two autonomic nervous systems?
What is parasympathetic nervous system and sympathetic nervous system?
This activity involves taking an inventory of all of your social relationships.
What is circle of connections?